Which FOB or COP is that in the picture?

(from Monday) Happy Birthday Ty!

Congrats Strong Lil Pony on the Rockin CFT PR!!!

s'more- you are funny and your posts make me smile :)

Erin

Angwii?

I think the wrong article was linked - that one is from a yea ago...

Wii fitness is better than nothing, but we can do better.

happy rest day everybody.

glutes and hammies still very sore and can't walk down stairs properly. abs are not as bad as I thought but will wait till tomorrow and see what happens.

Holy shit Rob Orlando!!! Bro you are crazy strong brother...awesome vid!! Great to see all of the t-shirt money has gone to an amazing cause. Gear looks awesome!! Enjoy it!!

What, no catchy name for the workout?
Well, even without that, that was super cool as well as impressive. Strong work.
M

Some might say he was hitching but I would refer to it a testicular fortitude!

Awesome video!

happy rest day everyone.

God is good, all the time.

Can anyone tell me the best way to train someone to do pull-ups who cannot currently do unassisted pull-ups? I currently have the individual doing jumping pull-ups from around 1/2 full extension. Thanks for the help.

SICK performance Rob!

ohh.... my body!!... my glutes and hams!!

Rest Day is Awesome!

I might have to modify that one!

Loving Kauai!

I don't get the chance to run much in Wisconsin during the winter (too cold, too much ice) so I'm taking advantage of the great weather on the island:

4 400 meter runs with 3 min rest between rounds:

1:31
1:30
1:31
1:33

My times aren't as good as they were this fall, but still much better than the 1:45-2:00 average of years past I took and applied Brian MacKenzie's information from the running certs this year.

We had a big rainstorm last night and the frogs (big frogs!) are everywhere! The runs were a bit interesting trying not to step on them....

CFWOD GHD sits back extentions
5 rounds of 30/25
18 min
make up "CFT"
Back squat 295
Shoulder Press 145
Dead lift 305
total 745

Man that dude in the video is a beast. Lets see Mr. Everett top that one.

#1 Not to sound like the proverbial stick in the mud but the FOB or COP is probably not important. OPSEC ring a bell. Also, I don't necessarily think that's a forward deployed location. Looks like a possible stateside location. I could be wrong though, it's happened before :)

ROB is BAMF! I think his arms are bigger than my legs! Uhhhmazing

holy crap what a bad a

@ #1 Dude that is definitely stateside. And it would be bad OPSEC to answer if it were a FOB.

A picture of paradise

A video of a beast

An article of America in a sad state

great to see the equipment roll in.great job Crossfitters everywhere.

merle
crossfit usa

Thanks for sharing the video..unbelievable.. Just where is that gym../
? On Mt PARNASUS?

as rxd

24 hours

Not sure if this has been mentioned previously, but I just wanted to mention that the Zone bars with peanut butter have been added to the list for the recall.

That video is crazy!! Yes, there are probably a few elite cross fitters who can do the same work out and in less time, but still... Dude was power cleaning most of those thrusters - 250 lbs. Then, how many people can even MAX 500 lbs on dead lift? That is awesome work!!

I've had some Wii elbow issues! LOL I have the little league baseball game, and to pitch well you have to twist your arm in / out while throwing. It gets a little sore while playing, but really hurts when doing pull ups... needless to say I don't play that game much anymore! But, it is still a pretty entertaining system! :)

I was just being a smart ass. Looks like the guy in the picture is taking inventory, so I don't doubt that the gear will make it forward - otherwise I wouldn't have bought one of their shirts.

Henry Miller #4,

You've made one of the most frequent rest day mistakes - to think that the article is an endorsement on our part. Hardly the case here.

Old article yeah, but it has become a hot new story. The reported injuries from Wii Fit have skyrocketed since X'mas. One source claims ten hospitalizations each week.

Whoever has any considerable impact on elevating the population's activity level will find themselves likely targets of personal injury suits, and, if they really have a large and positive influence, class action law suit.

In fitness no good deed will go unpunished.

woow
orlando is a beast keep smashing bro
about the Wii , does this mean should make a Wii WOD :
21-15-9 for time
wii tennis games
wii bowling games
didn't try the thing but there was this game they got in my gym where put some sensors on your body and you jump and run in like a meter square , but still didn't count it as a workout . still i am gonna try this thing ,a friend of mine got one,.

daaam! that video is a jaw droper

I really am not liking this Rob guy, it's just not fair. Dude, u r a f*****g beast!

As my body is fatigued and I will enjoy the rest day; I can't help that my mind continues to wander to Wednesday...I wonder what we'll hit that day??? Love this stuff.

wow, powerful dude... is hybrid athletics an affiliate?

my God the headache!!! The glute ham sit-ups and back extensions as Rx....9:38 i can't describe the headache my core is done hurts badly...
Big hugs to everyone in8girl if i can make you all smile even a little bit that makes me happy...smile makes the spirit stronger...big hugs and bad english for all =)

The article is hilarious, what a scream.... Wii induced Rhabdo, I can't wait. Hey couch potato nation, blow up your TV before its too late....

A comment on the video, Amazing strength, How are his HSPU and muscle ups? He looks like he can do gymnastics stuff but I would like to know more about the guy, is he well rounded? You know, is Rob the 500lb deadlift with a 4:30 mile, monster?

What impresses me most in crossfit is the big guys who kick a$$ at bodyweight/gymnastics stuff and smaller guys, like Speal, with a 1200 CFT, that's crossfit at its best... a big guy who can lift heavy is impressive but well within the realm of one standard deviation. A big guy doing a lever or a handspring, wow...

This takes nothing away from the very amazing feat of strength, power, coordination and timing that I saw in the video.... I know this will bring some flame from fans of Rob etc, I love you all and... its rest day.

Have Fun, Train Hard,

Billy

When does the Crossfit Wii game come out?

You rock Hybrid Stamford!! Now that's a WOD!
So impressed! Detective..you need to be all over that!

I am so wrecked from the past few days. But i though id have a go at another Fran.

Last week did it in 5:55 and today in 5:25. Pretty happy about that one!

Still 3:30 behind Jason Kaplan :(

I want that guy on my team!! Thats just crazy strong. I think when God was passing out strength I must have got in the agility/coordination line twice.

still DiZzY =/ my internal GPS doesn't work

holy f***ing S***! that it is off the hook! i could not believe my eyes! incredible, speechless, all those cliche expressions...wow

A-M-A-Z-I-N-G Video!

completely insane work!

/bow

Brutal strength. I'm going to try that workout when i get a chance....with half those weights!

wow....crazy you are a beast.

"A comment on the video, Amazing strength, How are his HSPU and muscle ups? He looks like he can do gymnastics stuff but I would like to know more about the guy, is he well rounded? You know, is Rob the 500lb deadlift with a 4:30 mile, monster?"
-Billy

Billy to answer your question..Rob was the guy who did 6 rounds of King Kong in 7 minutes or so i'd say his HSPU and muscle ups are pretty good and he Frans in the very low 2 mins...

Rob,

You are a savage! Great Job from Hybrid Stamford, CT!

BigIntel,

I see a green/yellow Waste Management truck http://www.wm.com as well as several POV's in the picture. The palm trees and water in the back ground remind me of MCRD, San Diego, CA. Probably not a FOB.

Rob is one strong guy for sure.

Wii workout, too funny. Our kids are getting hurt playing video games. LAME!

My son, his friend, and I spent the weekend snowboarding at Northstar, Tahoe. Friday night we did Tabata squats in the motel room, followed by push-ups, sit-ups, then dive bomber push-ups. Saturday and Sunday we boarded hard, and really worked our quads. Now that's what our kids should be doing with their free time; not playing video games.

I really really really can't wait for "Every Second Counts" to come out.

Wii and it's recently released 'Wii Fit' title are simply another excuse for lazy people to be lazy and feel as though they are exercising. At least before the people would spend 20 minutes on the treadmill watching VH1. Now these same people will be convinced they can stay healthy by swinging a stick around in their living room.

What's more unfortunate, is that the participants in these activities are not becoming sore because of excess fatigue, but because of constant repetitive motion. The pain they feel isn't healthy, post-workout muscular pain but tendinitis and joint injury. Sad that these are being confused.

At least the workout vid showed some real strength. Nice job, Rob.

#27 Coach,

By your own measure, based on the last week or so in particular, I hope you have a good lawyer!

;-)

In all seriousness, thank you for a great program. In my work, I'm turning people on to the development of functional strength and stamina work daily. Crossfit.com is my primary resource for this task.

Thank you from me ... and on behalf of them.

What are Rob's PRs for thrusters and deadlift? I am intrigued by his insanity and want to duplicate it, scaled of course.

EVERY SECOND COUNTS ... coming soon ... you're damn right that I'm counting every seconds that passes WITHOUT the movie that was suppose to come out JANUARY 9 ... come on guys, we can't wait any longer ... give us a release date ... Thank you and have a nice day

I love how he just power cleans 250# like it's nothing.

I didn't even finish reading that article... it's ridiculous. It shows how lazy this country has become to consider anything from the Wii to be "fitness". I played Wii bowling and baseball with my friend and we didn't even technically have to get up off the couch. It's more difficult than playing basketball? That kid must be one of those kids that just kind of jogs back and forth on the court not really knowing what's going on. I know, because I used to be that kid. Anyway... it's just plain stupid how it took even the Wii to get people's fat butts off the couch. Show a little self respect and do something about your fupa, you lazy tards!

Good god, that video was insane. B.E.A.S.T.

much respect for mr.orlando

That picture is from Edson Range at Camp Pendleton, CA. MCRD SD recruits spend 3 weeks there for their rifle range and field training then go back for the Crucible at the end of boot camp. Can't wait to head back up there next cycle and play with all those new toys.

Happy rest day~going to give this a whirl tomorrow:

5 rounds of 7 pull ups, 7 75# thrusters, 7 burpees

my sister in law "playground cindy" gave me that nugget to attack tomorrow-why not??!!!

time for some blocks and bed.

Dude is nutty strong......good gawd.

Actually speechless...cant think of anything clever to say.

Oh yeah.... Register for the V-Day games in Huntsville, AL -- FEB 14, 15

www.cfhsvgames.com

Still plenty of time to register. Gonna be a fun time.

Most beautiful picture ever.

It looks like Camp Pendleton to me. In fact the bldg number looks to me like it starts with 31 indicating my first guess, 31 Area (Edson Range).

I love playing the wii with my kids, but after a little while I send them outside to get some exercise. The article made me sad.

BIG SURPRISE!!! The Wii is causing lard *sses to get up and move, and now they complain of being sore. That's what happens when you sit and eat cheetos and soda all day. You stop using the basic human functions.

lara
I ate a whole box of the zone bars that have been recalled. Finished it last week.

They should call that Mutant Athletics, because that dude can only possibly be part human.

Happy rest day everyone! Made it through another lovely cycle :)

As for the article and the video...I'm not sure i can say anything that hasn't already been said! I'll give a word or two on each

Rob: HOLY WTF HOW??? =O
Wii: Sad...just sad

With that being said, goodnight everyone :)

Please check out this link for the greatest Wii Fit review of all time.

http://radio.crossfit.com/radio/2008/08/wii-fit-review.html

My favorite part was where he said, "get those kids out of the back yard and back in front of the TV where they belong.

Enjoy.

oh I forgot about the picture. Merely staring at a sight like that (even through a computer screen) makes my eyes dilate with want and envy. I can only hope that i will one day have such a wonderful array of possessions as shown in that photo.
That picture = My dream come true

Rookie started this rest day 6 hours ago.

I am a Wii master, and since getting my Wii I have increased my CFT by 500# and reduced my 10k run time to 36 minutes. Just as with every fitness program, form is what matters most. My Wii tennis backhand is wicked awesome and I can dance dance revolution my freaking arse off!

Fitmom you are awesome!!

i am so sore from the last 3 days its not even funny. thank the holy gods of crossfit that this is a rest day.

and by the way, that video is insane. what a beast

It is Edson range. No worries about OpSec, you can see the basketball court from the I-5 freeway. On some days you can catch glimpses of recruits getting thrashed. A good home for that gear.
Thanks Coach.

How much did all the CGI in that video cost?just kidding MR Orlando.bravo sir,bravo!

I will be a better athlete knowing that this workout is possible. Thank you Rob.

tomorrow 175 thrusters, 350 deadlifts, 5-4-3-2-1 because i wanna be like that guy

Rob is a beast. I am so happy to be apart of Crossfit and Operation Phoenix.

What happened to the days when kids would ask "Can I go out and play?"

Ditch the video games parents.

Steve Comment 44, Rob's an animal....

My entire point is, lets see big guys doing crazy gymnastics stuff and smaller guys doing crazy heavy weights. Rob's performance is impressive, very impressive. It would be better if Rob showed off his croffit ability by doing something very well that plays to a big guys weaknesses.

Have Fun, Train Hard,

Billy

Awesome video.
Barely a fist bump at the end.
Humility and legititude.

Saw a good piece of research on the Wii.
Turns out it burns as many calories as standing.
Intense standing.

kstar

That is one big strong ripply muscly dude.

Operation Pheonix! I've got my shirt...

Kids are getting hurt using Wii Fit? I guess we won't have very many high school football players in the future.

Nice work, Operation Phoenix! What a nice set up!

Coach- thank you for the time and effort you put into helping us do what we love.

I just feel like briefly commenting on #75's comment: "what happened to the days when kids would ask 'Can I go out and play?'" I'm 22 and when I was a kid (under 13 years old) I was the only one in my neighborhood who wanted to go outside and be active. All the other kids wanted to stay in and 'Improve their best score' on whatever video game they were playing. This is probably why I'm doing crossfit (or at least keeping my body healthy) while the only fitness they are doing to lose weight is sitting on the toilet or playing Wii'Fit'... I think the fact that kids are less active started about 20 years ago. (I'm not arguing the comment I responded to, just elaborating).

all that our kids and we need is CROSSFIT THE VIDEOGAME FOR WII YEEEEEEAH!!!!

#82
Keith D - I'm 24 and same boat as you. It just sickens me to think that people have lowered themselves to the point of needing something like video games to do what they know they should be doing.

I just visited Hybrid Athletics Homepage...

http://www.hybridstamford.com/

I love the pull up bar set up you have Rob, very nice

I would love to see you in a video that shows off your versatility, and also a video of showing Sarah's strengths. Loved the rope drill at the end of the video on your homepage. I have a 4.5 inch 3 strand rope in my yard that I use in exactly the same way, most excellent.

Have Fun, Train hard,

Billy

WOW. That last deadlift, brutal and sexy at the same time.

you busy tonight, Rob? ;)

"Blaine Stuart of Rochester, N.Y., mistakenly whacked his fiancée, Shelly Haefele, while playing [Wii] tennis and also accidentally hit his dog while [Wii] bowling."

hahahaha...

Hey s'more, comment 8 crossfit Wii game,

Don't laugh too hard at the crossfit Wii game possibility. You could design a Wii game that incorporated all of the body weight stuff that we do. In fact, Barbara could be designed to do on Wii. Seriously, you could have different levels on the crossfit Wii game that could only be unlocked once you achieve a milestone. That way you are virtually assured that a person only moves on when they are physically capable. I'm saying this as a person who will not allow his kids to have cable TV let alone a video game console. They do however have ropes to climb, pull up bars, a trampoline, obstacle course, etc....

Have Fun, Train Hard,

Billy

Ahhhhhh....What a beautiful picture! :)

Can anyone tell me what song that is in the video?

Billy,

I don't know Rob, or is a "fan" of his, but why would Rob have to prove something to you by posting a video of himself doing gymnastics? Can you even complete the workout he did? While seeing a smaller guy complete a workout like that may be more impressive, what he did was impressive nonetheless. I'm at about 175 and doing deadlifts regularly over 4-5 months I never deadlifted more than 455. Deadlifting 500 is a serious strength benchmark, not to mention doing it for reps after already being tired.

Awesome video, super strong, looks like he is basically muscle cleaning the 250 on some of those reps, wow, wonder what his max front squat and dead are, must be big numbers. The hitching/dropping on the last rep might bother some (I just think it's impressive he could hang onto 500lbs in that position mid thigh) but that is just insane strength/determination, 5/5.

Also, what's with people who never rest on rest days? I love rest days, especially when it hurts to move.

Clifton, comment 90, thanks for missing my point entirely.

Rob is strong, and athletic, a real animal. He has nothing to prove to me, or anyone else. My point is.... watching Speal pull off a 1200 CFT (he weighs about 135) or Rob doing HSPU, ring dips and Muscle ups (all of which, I believe he can do well) is better than the cool video of him lifting heavy. Why? because crossfit is about having no weaknesses. A big guy lifting heavy is not a surprise. A big guy doing things other big guys can't is more impressive. Because I have seen Rob before on crossfit and because I have seen his website, I know that he has a ton of stuff in the closet that would be great for everyone to see here on the mainsite.

Clifton, relax, you dead lifting 455lbs when you weigh 175lbs is more worthy of video on the main site in my opinion. Please submit it, I would like to see it here, or youtube. You and I weigh just about the same, a 455lb dead lift makes it quite noteworthy, but not un-attainable and that is cool.

Have Fun, Train Hard,

Billy

a little help on Grace please. is it hand clean or power clean? also i saw on a video where someone is doing the jerk but it looks more like a push press. can someone give me a hand here on the proper form?

Great effort - the one question for me would most definately be: Natural or Hormonally enhanced?

(to be politically correct)..

#87 Billy...in fact my bro it wasn't a joke i look CF videogame as somdthing seriusly viable it was a yeeeah of exitment...laught no bro i don't laugh when i give a good idea

what are speal's CFT numbers for the individual exercises then? is there a video? 1200 is really amazing for someone that size

On the 'morrow, I'm thinking about this:

100 x Curtis P's

55% body weight

1 Curtis P = 1 squat clean (floor) + 1 lunge (right leg) + 1 lunge (left leg) + 1 push press.

If I haven't updated anyone by early Thursday, send help.

Thanks.

I love rest days... but not as much as training days

Two things about the article:

I'm all for playing video games, I personally love them. But when people are getting sore and using it to get in better shape, I can't help but to think about the obesity rate and how our country practically ignores it.Well of course video games cause this epidemic, so Nintendo is simply helping out with the new Plague (how nice of them).

CFRadio had a great segment on one episode (the number escapes me) where Neil reads a VIDEO GAMER website's review and it fell right in line with a CFer's way of poking fun at obviously ridiculous ways of "exercising".

Rest Day as Rx'd

23:47:22 (minus the 12:38 for yesterday's WOD I snuck in today)

What saddens me the most about the overweight/obesity problem in this country is our children. They grow up with these lifestyle habits derived from their parents and fall into the same vicious patterns.

When I see an overweight/obese child I want to stare into the parents eyes and tell them they are "abusing/neglecting" their child.

Have a great day and if you did not see my late night post yesterday, thank you for the supportive words to my mom (FIT MOMS MOM) for her first post yesterday~she has been amazing since staring CrossFit just over 2 months ago. :)

http://hybridstamford.com/Videos.html

check out rob's King Kong x 2.

Some insane stuff

Billy # 92,

I just wanted to throw this out there when your talking about big guys lifting heavy weights. Rob only weighs about 195lbs.

Very impressive workout. No belt, I love it!

Rookie, S'more, and all happy rest day, I agree on the sore legs but it feels great... I'll be checking in later to see what's in stored for tomorrow, cant wait...time to brace myself for some snow, yea get some!!

# 103 Joe.

You sure about that 195 lbs? He looks like he has alot more muscle than that. He looks about 210 at least.

Ignoring the sad commentary the article makes on our society, video game exercise actually has potential. Wii isn't it, obviously, but with the right programming it could be.

Prediction: You'll see something legit along these lines within 10 years.

Awesome work Rob O.! That's my boy!
Rob O. and I worked together years ago at New York Sports Club, and over the past couple of years we both have been using CF for our conditioning, along with what we already know. And Rob O., is just as well rounded an athlete as any, so he would fair well in pretty much any task. This is the beautiful thing about being CrossFit!
We all have weaknesses and strengths, train your weaknesses the most.
Again, awesome work Rob O., I will be making it down there for a wod or two real soon!

I almost hurt myself playing wii, but it was when my long arms took the controller through a glass on the coffee table while bowling. The glass exploded, must be from all those kettle bell swings.

DAM!!! look at those forearms!! Popeye can eat my spinach any day ;)

s'more and billy

What a great concept, with a CrossFit wii, I too could perform 500 lb deadlifts for reps and 250 lb thrusters!

This summer we were out golfing and my brother was hitting the worst drives I have seen him hit in years. He normally hits the ball pretty solid off the tee. I finally asked him what the heck was wrong and he said his right arm was killing him. He had apparently developed some tendinitis in the arm from playing baseball wii with his son!

All I can say about the vid is.........DAMN DUDE!

Beastly!

6 400m runs this morning.
74s
81s
77s
79s
85s (buddy making pukey sounds made me gag)
76s

Yay rest day! Rock climbing treadmill thingy at the air force base, here I come!

Hi onefastbird!! I hope everything is great with you... Yeah bro the sore is terrible most of it from the core and legs...love this kind of pain >=)

And Ronnieboy you are right...and nothing better than the real deal on a second though crossfit videogame sounds great but crossfit in real life NOTHING BETTER i'll be father very very soon and i hope train with my dauther somday...(well if she likes it =)

Coming Soon !!!

Wii CrossFit

Soon you'll be able to do Fran and all of your other favorite girls and hero workouts right in front of your television! Just tape the nunchuck to the barbell for Fran and away you go. Wee, no make that Wii.

someone else should send in a video to beat that time

Just looked up OMG and Hotel Sierra in a online dictionary. Each entry had a link to this video.

Holy crap on that vid.

#100-don't be a jerk, man. remember, supportive.

What I find interesting is the segment wherein the gentleman who "lifts weights" (whatever that means) got a beat down from playing Wii boxing. As we (crossfitters) know, strength and endurance are two reciprocating categories of fitness. The reasoning in the argument is flawed.
Also, I own a Wii and play probably more than I should, but as a crossfitter I have never had a problem with soreness.
So there is motivation. DO CROSSFIT, IMPROVE YOUR HIGH SCORE!!!---sweet...

Rob - after watching that video I'm having second thoughts on being your training partner!

For the love of god that was ridiculous. Great job representin Stamford!!! - Andy

great pic, glad to see we are giving back to our men/women who protect and stand up for this country.

Love the video! If you have not gone to the hybrid athlete web site, do it! I wish I lived in stamford, CT to join them.

Amazing video, that man is built like a tree stump! Sweet Picture....
I guess I'll sub a rest day for snow shoving and some much needed car maintenance. If I am lucky I'll finish in time for my class at 1:00.

That video was awesome, I don't care what his mile time is or how many HSPU's he can do.

Love the Hybrid logo too

#10 mshock -

Go to http://journal.crossfit.com and search pull-up or kipping. You'll find about 8 or more great articles on developing pull-ups and working toward kipping pull-ups.

Enjoy.

Dan D.

Anyone see the irony of pairing the Wii article with Rob's video? While we marvel at his power cleans, thrusters and DL's, we also know (but don't say) that he surely didn't sit at home as a kid and play video games all day. I imagine any CF performance video would have also portrayed this irony, but this one in particular strikes a chord. Nothin' but muscle ~ and a lot of it. Good job, Rob. I've not been so humbled since watching Josh do the King Kong.

The Wii as an exercise regimen reminds me of folks that eat like crap, yet rationalize the intake by claiming the use of a daily multi-vitamin. Yes, we gravitate to what's easiest, most convenient...the path of least resistance... but we all do it to some degree. Ask yourself why, when given the choice of Cindy vs Mary, most CFers choose Cindy. Not trying to be smartass here, just pointing out an observation. No one likes pistols, which is a damn good reason to do them.

Wow... That dude is crazy f'ing strong.

Is Hybrid Athletics a Crossfit Affiliate? I noticed on the website not a mention about Crossfit anywhere. Maybe I missed it.

With close to 1000 affiliates now, me thinks we will be seeing a lot more astonishing videos posted on the site.

Nice work Rob!

good thing we got all that virtual shoveling practice in... time to put it to work in cincinnati.

Rob's video is just unreal. I can't even fathom a 250# thruster and a 500# d/l let alone in a wod for reps. Very impressive!!

i didn't read post #100...crunch1923 come on!! It's absolutly not necesary to be rude...AllisonNYC is a great girl

Jennifer hi girl i hope you have a great rest day

Strong lil pony, Herm, Pedro Barrera, Eric Gohl, in8girl, fitmom, fitmom's mom, COS, Rookie, Sailor Erin guys love ya, you all are amazing

Question...before accomplishing the WOD do most of you complete the CF warm-up? Also should I be stretching before doing the WOD and if so what kinds of stretches should I be doing?

Rock Steady!!!

#128 s'more

It looks like comment #100 was censored ~

Oh Wii...

For what it's worth, wii fit is fun and competitive for my wife and I. Who doesn't like a good ol' balance game to pass the time after dinner? It's fun...its not fitness, but its fun.

Maybe if nintendo and crossfit join forces for CrossWii, and develop a pullup bar and barbell, or maybe a KB, it'd be a lot better.

My wife beat me in the ski jump by a metre...a metre! It's been ON ever since.

one thing i learned very quickly on my kid's wii is that i can do all the exercise movements better with a flip of the wrist than moving my whole arm. better performance with less effort equals efficiency i would say AND i can keep my ass planted on the couch where it belongs while i spank my kid in wii baseball. he can't hit my curve ball at all.

Since it is a rest day does that I mean I should ride the bench in my basketball game tonight :)

My quads and my hammies would thank me for it

you are right Mark i just saw it...maeby crunch1923 is having a bad day it doesn't justify that bad post but anyway it was banned...we love you AllisonNYC you are great big hugs!!!

Healthy(er?) with "Wii Soreness" or obese with diabetes and heart disease?

Hmm,,, to think that some of the best things for you in life would cause discomfort. What a concept.

(By the way, the guy in the article who was a weightlifter who said he was all sweaty and sore from the Wii,,, I'm going to speculate and say he's the guy you always catch doing curls in the squat rack)

I'm about to watch the video. From all the posts it must be good.

As always, thanks Coach!

Joe, comment 102, Rob weighs 195lbs...

Thanks Joe, Rob looks at least 20lbs heavier than that! I have seen that before, where someone looks much bigger than they actually weigh. At 195lbs, the performance on the video is even more amazing... Him doing King Kong is even better because it incorporates gymnastics movements.

I hope he goes to the games this year.

Freddy C. I went to his site last night as well and I did notice that there were no crossfit links on his page and I wondered if he is a new affiliate.

Have Fun, Train Hard,

Billy

So I watched the video then I went on Catalyst Athletics site and punched his numbers into the work/power calculator:

I guessed he was 5'10" 230 lbs. until I read Billy's post. Then I changed it to 5'8", 195 lbs.

The results:
Work Performed
45595.4 joules
4649.36 kg-m
33631.17 ft-lbs

Power Output
66.37 watts
0.09 horsepower
48.95 ft-lbs/sec

Thus, what I have learned from this is the following:

I hope that guy can't run as fast mad as I can scared!

Holy cow Rob, what the hell did they feed you growing up?

Happy rest day everyone...remember, rest (recovery) is VERY important so don't waste it.

Never Quit!

well said Playoff Beard

Hybrid Athletics is a recent affiliate.. I just checked the Hybridstamford.com website and it notes a recent affiliation with crossfit and site updates to come shortly.

that looks like heaven

Not a knock, but how does Speal have a 1200 CFT? His website says he has a 364 lb deadlift. That's a long way from where the DL needs to be to achieve 1200 CFT. Just wondering where that comment was sourced.

You are nuts - fit mom.. i got that off the main site. I believe it was Sevan against Jolie WOD. Jolie beat his butt, but not by much..

Coach,

You have to now write an article linking the importance of Midline Stabilization and Functional Wii Movements.

It can be printed in a little booklet and added to the console.

maybe you could even turn out a little cash... hang up a banner at the 09 Games.

Youre the man!

I would not go so far to say Wii or Wii fit are “surprisingly vigorous workouts” but more of a “board game”. The other day when all the neighborhood kids were busy with homework, gone, etc. my niece (10) did some “Wii hula hooping” while I was working from home. She would keep running in to say she got 1000 hula-hoop’s etc. Her first choice was outside playing with the other kids, which they do everyday. But since I was working and she did not want to be alone, this was better than sitting and zoning in front of the tv.

In the “classification” of board games, it is fun. Sometimes we get the whole family bowling, tennis, boxing, etc and it is a lot of laughs. At a new years eve party, it was a great ice breaker and entertainment among a crowd that did not all know one another.
But it does not replace exercise anymore than a vitamin replaces vegetables.

It is sad that any movement is seen as dangerous. What’s worse, is that they do not see how all of their sitting and Not moving is not only dangerous, it is killing them. And hazards? Maybe people should also be extra careful walking to the fridge. If the ice cream does not kill them, certainly the walk their might do them in.

S’more and bingo- I love the idea of a crossfit Wii. Ha ha ha. That is great ;)

Erin

Rob is crazy strong. Thrusters are one of my weakest exercises, so much respect. I don't ever see myself getting that strong. I like to have a balance between strength and endurance because of the action/ endurance sports I do.

Who doesn't like playing the Wii? I only get to play a few times a year and it's great. Crossfit or playing the Wii are not substitutions for getting outside and doing something active.

Rest day from Crossfit, so I will Skate Ski 20-30k today. Hard work, but FUN.

That video blew me away.

Good thing for the rest day... after the last couple cycles, anyone else think the "Why don't we ever do situps?" should be removed from the FAQ's?

haha

Thanks S'more. By the way, where in the world are you? Geographically speaking of course :-)

#131 Justin Farina

My girlfriend whoops me all the time at the Wii especially the Wii Fit. She is a hula-hoopin machine.

If anyone is interested, another good game for the Wii is Mario and Sonic at the Olympics. Not a good game for little kids (controls are tricky), but there are some intense games. Its no substitution for any workout, but do the 4x100m swim a couple of times back to back and tell me your shoulders aren't burning.

Peace all and rest up.

#146 Corey:

You and me both brother, the squat thruster has been a thorn in my side since I started Crossfit last June. So I just try to do more of them and accept the pain...

What do you mean by "Skate Ski"?

Playoff Beard i'm in Ecuador bro...damn the sore in my core is getting worst..like it haha!! Thanks coach!!

#90 Buddy

I'm pretty sure the song is by the band '3 days grace' and I think its called 'pain'.

I decided to work on overhead squats and cleans. My two weakest areas. Hopefully neither of these are on the board for tomorrow...

yea cool vid but one thing you guys have to remember is that many of these people specialize in their strong points. What is his 5k time or one mile time or FGB score?

I wish the Army was getting equipment like this too!

@1 The big line of porta-potties gives it away. That is edson range. Where Marines send recruits out for "field" training and rifle range, etc.

Did yesterday's WOD

8:28

Dave
M/33/210/72"

just any observation....

many seem ancy today without having a WOD to release all of the pent up energy.

hopefully tomorrow makes up for it with a killer WOD so everyone is "normal" again

Comment # 156,

Stone from what i understand Rob doesn't specialize in just heavy lifts, he can do it all.....Oh this just in... 5ks are not challenging enough for him so he decides to run them with Trucks strapped to his back.

From Brand X

Run 200M
95# Power Clean 15 Reps
Run 200M
100# Power Clean 12 Reps
Run 200M
105# Power Clean 9 Reps
run 200M
110# Power Clean 6 Reps
Run 200M
115# Power Clean 3 Reps

12:48

Started too light. Kept going to explore 1RM Power Clean:

130# x 1 PR
140# x 1 PR

Clearly my max. I just barely held on and just barely caught it in the rack.

Time to try that BW Clean now...

Crazy strong in that video. I can't believe how casual, "Oh, by the way" those power cleans were.

Crossfit Wii game! Brilliant idea post #35! no fear snatch practice. Pull ups without the tears - and skin rips too:)
It is time America gave up the boob tube. Although my kids love Mario Kart Wii and have practically memorized all 50 or so tracks. Plus it is teaching my 5 year old how to read, since I gave up on his TEACHER helping him out with that. I have a love hate thing going with the Wii. The fat lady at Meijers who sold me ours a year ago said she lost 10 pounds playing Wii pool. I love that the kids are engaged and memorizing the tracks and learning all the 'cheats' on each game. But I hate how obsessed they get with it and hate that I have to limit time on it.

Ironically, just after I posted my last comments the puppy grabbed the coveted Mario Kart Wii disc and shredded it up! Oh how pissed is Henry gonna be when schools out! All I can say is BWHAHAAAAAAAAAAA!

I believe that is FOB palm springs, USA

(Re: Video)

Rob, to have barbell oscillation on THRUSTERS is completely mindblowing. And 500# DL for reps? Thanks for making us feel like children!

felt my brain melting reading that article.

and then i read the latest CrossFit Journal article: "Will CrossFit Make American Kids Smarter?"

saved.
brain restored.
spirit invigorated.
ready to get some.

3-2-1-GO!

Good point Coach!

its sad we've come to this stage. No fitness paradigm is acceptable anymore- even in schools they are afraid to teach kids fitness for liabity reasons...yet people are dying from all sorts of diseases. I guess its safer to have the kids/people living sedentary lifestyle.
a ship is safe at harbor but that is not what they were made for and neither are our bodies...

no good deed goes unpunished is sooo right!!!

Hi Herm how's your back doing?...are you feeling better?

"i'll be father very very soon and i hope train with my dauther somday...(well if she likes it =)" S'MORE #115

Congratulations my friend!! There is truly no greater gift in life than raising your children. My daughter is 16 now and she trains MMA with me and it is some of the best time that we spend together. Buena suerte con su nina!!!

Rob O., that was just a sick performance!! At first, I was extremely impressed.....after reading comments that you are pushing that kind of weight while weighing the same that I do, I'm on the verge of depressed!!! Just kidding, that is awesome work and very motivating.

My two cents on the Wii article (without reading it, just the comments from everyone, by the way)....the laziness and obesity of children is a direct reflection of...THEIR PARENTS!! I noticed that a lot of today's comments centered on kids not wanting to go out and play, spending too much time in front of the TV, video games, etc.....it is our job as parents to influence and guide our children's development. My son has a TV in his room, with an XBOX, an XBOX 360, AND a Playstation 2. One of his favorite ways to blow off steam and just chill is by playing video games; however, my son also has a six pack, is very close to beating me on the 400m sprint, and goes to the gym 4 days a week with my wife. He plays basketball and football and loves snowboarding. I do this crazy thing called parenting and control how much time he is allowed to spend with the video games. When I want him to go outside, I actually do this unbelieveable thing called going with him!

There are too many people that take the shortcut of blaming society for their failures. People are fat and obese because they CHOOSE to put garbage into their bodies. People's children are lazy and undisciplined because it takes too much effort to be a good parent. All I can say is that I'm glad I've found a community of people that take so much pride in their health and fitness and at least the CF kids will know that there is more to fitness than Wii Fit.

Happy rest day everyone!! I'll see you at the WOD tomorrow!

Jimm

thank you so much Jimm i apreciate that so very much and good point of view my friend

Rob,

That's one of the best performances I've seen on here. Up there with Kallista's video.

I'm movitated.

Thanks

HAH! I predicted it 10 months ago. Crossfit popularity mixed with Globo-gym reach and facilities.

UFC just announced a joint venture in which they are going to be opening up Big Box / UFC style gyms (up to maybe a 100?) across the us to compete and "kick the sh%t out of" the top fitness franchises. i.e. Ballys, @4 hours, etc...They are bringing 'new ideas' and 'new training models right from their UFC fighter's training regimens' to the market.

prepare to be big boxed...

Hello All,

Looking for some affiliate programers to help me out here.

I'm looking for some creative, couples or parnter workouts. I have done a few with clients where one person has predetermined work (10 clean and jerks) while the other person has to continue a movement(s)(burpees) until that other is finished. Just looking to mix it up a bit with the "style" and not just the movements.

Feel free to email or post.

Thanks

#174
I guess you dont who "fight gone bad" created for....
Crossfit has lead fitness down a new path and others are following along its principles...though they may not want to admit it right now.

Navy SEALs WOD

"Running with Angie"

100 Pull ups (half on lat pull down)
Run 1 mile
100 Push ups
Run 1 mile
100 Sit ups (anchored)
Run 1 mile
100 Squats
Run 1 mile

Time: 57:00

Tough one!

#174 Hoof-Hearted please find who is B.J.Penn Carlos Newton and many many others UFC fighters they train CROSSFIT...and of course their fight regimen...crossfit is great for MMA i know so because i train karate, judo and brazilian jiu jitsu crossfit is great

While this article pretty much sums up the laziness of our society, I think an even more accurate description is in the movie "Wall-E" where all the humans are so morbidly obese that they ride around on couches and are constantly shoving something down their throats...anyone know what I am talking about?

m/35/216/5'11

Unofficial YMCA Fitness Challenge (Jax, Fl)

3 rds:
1 mile run
50 pushups
50 situps (anchored)

35:05

My Y decided to do this challenge and since I crossfit, I figured I'd do it...so far I have the best time. Since I do a 5/2 split, I thought it should be okay.

Rob,

Great work there. I loved the last hitching deadlift:

"Dammit, get up here. Yes you. Hold on. (regrip, pull)..."

Loved it.

Best,

Jon

#179 - Aaron

I know what you're talking about. My sister and I got into an argument over it because I thought Wall-E was a great movie and she hated it because it portrayed humans as stupid and lazy....

#171 - Completely agree that this reflects on the parents. I have nothing against video games, but some parents/grownups don't have common sense to realize that stuff like this is not real excersize. In fact, my church ladies group has a Get Fit club. Some ladies in my group are logging time on the Wii as their workout.... :(

About the video... Yeowzers!

amazing video. imagine how much faster his time would be if he racked for the thrusters instead of cleaned them???!!!!
you are an animal!

Dude... that is one strong mofo... I am going to do a 4th day Fran today. Shooting for a new PR...... going for 2:30 flat, previous best is 2:38.
Wish me luck.
HOOAH!

I have the Wii at home. It's great for family time and does encourage activity, but for real stuff both my lady and our little girl hit our affiliate and push, pull, lift, run, etc.

Our kids got Crossfit for Christmas!
No Wii in this house!

They can have all the $600 surfboards they want!
Skateboard? Just ask!
New bike? Heck yea!
Surf trip? Let's go!

They are rockin' at Harborcity Crossfit and get big kicks out of
Mr. Pukey! Came home braggin' about him after the GHD last night.
Curt, Kyle and Kelby I love you so much and I'm sooooo... proud of you! Just stop punchin' my achin' body dudes.

Hope everybody is taking that RX rest today. I got to soak up some Fl. sunshine. Yum, yum.

someone get that man a back brace quick! Pushing the limit on those DL's.

Sick video, nuf said.

About the article, a few of us in the squadron were talking the other day about how to get fat people to be less fat. My brother is close to 350# at 6'1" so I think that makes him obese to morbid obese. Now it is a lot harder for him to start getting in the gym and getting in shape than myself who has played sports and worked out since early middle school. I am not saying that he doesn't need to work out, trust me he does, but the starting point for extremely overweight people has to be somewhere. If that starting point is the Wii Fit or something like that than I say good for them to start the journey to getting in shape. Now will Wii or Wii fit take them there the entire way HECK NO, but it is a starting point. Should they expect to be sore and have some issues with their joints you better believe it.

Now the problem that I have with a lot of America now more than ever is that they want someone else to fix their problems. I am not one to say that there shouldn't be help in hard times however more people need to take ownership of how their lives unravel. I believe it was 7 or so years ago that there were some morbid obese ladies in NYC that were trying to sue McD's because they were fat, I mean come on really?

Sorry for the stream of consciousness.

It's almost time to head to Crossfit Coastline, but I thought I would leave a comment (again, sure... why not.) I saw someone post something about how they wished the Army was getting equipment. I think it would be awesome to get equipment for the Navy too. Meh... I don't know, I haven't actually checked into whether or not there would be room in the budget to fund some CF equipment, though I highly doubt it. Right now my plan is to slowly purchase some dynamex balls, rings, kettlebells and maybe a couple bars and bumper plates so I can get a little CF crew together on board my ship when we finally do sail around. I'm sure it will mostly come out of my pocket, but I guess that's ok. Along with the level 1 cert to be able to train my shipmates. I think it's all worth it though if I can hit some WODs out to sea and get a few people to join me... it sounds well worth the money. I'm not about to say "hey, what about the Navy?" because I think Coach is doing a great thing for the Marine Corps. Though, while not combat oriented, I find it neccessary for sailors to be just as fit... it's just hard to find enough with the motivation. Maybe that's just airdale side (whoops... did I just put that on blast online?)

Did Barbara today as it was the first time i could get to the gym and have access to pullup bar. I ordered a damn cage Jan 2nd and am still waiting for it - arrrgghh.

Fighting a cold so times are kind of sucky:

3:18
3:42
3:32
3:46
3:52

Band assissted pullups, unanchored

I have been learning the crossfit methods for the last two months and have been doing the
Wod's for the past three weeks and couldn't imagine my life without it! Everyday for the last
Two weeks I have been reading the posted comments and they have been such a great source of knowledge
And support! Its so reassuring to know that others struggle with the same things I do. Just wanted to post
To let everyone know I appreciate all the comments and times which inspire me to go stronger, harder,
And faster than the day before. The last couple of days have been some tough workouts but there is no better
Sense of accomplishment.

Barbara
3 rounds sub ring rows and knee pushups
Round 1: 5.45
Round 2: 6.20
Round 3: 7.58
Today 5 round 15 gh situps 20 back ex. 8.57
Plus I got my first kipping pullup today! Wohoo!

#191 - Megan

Good job on the pullups it is such an awesome feeling when you accomplish that - i am up to three but doing the 21 for Fran seems so far away - oh well keep pushing!!!

My hope is that if i just lose this last 15 pounds they have to get easier - ha ha.

#171 Jimm

Very well put!! As parents it our job to be postive role models everyday so our kids truly know they can do anything.

When you ask my five year old daughter, what can you do? She will say anything I want to.

Just watching the video of Rob.

Very impressive strength.

However, on the dead-lifts he doesn't need to over-extend his back so far. It's good to show you have done a full ROM repetition but leaning so far back puts a good deal of pressure on the lumbar spine and is increasing the likelihood of an injury.

Stuck at home due to the snow. Did a Crossfit Indo Board workout! 10 rounds of 5 SDHP w/ 20K kb, 10 pushups, and 15 OHS with broomstick, all on the Indo Board. The SDHP were too easy, but the rest was a challenge and a lot of fun. I'm gonna do it again soon...

Did "BARBARA" as Rx'd

Round 1 - 2:28
Round 2 - 2:43
Round 3 - 3:02
Round 4 - 3:08
Round 5 - 2:48
TOTAL - 14:09

Core still needs work but gettin better!

Kal
Round 1 - 4:05
Round 2 - 4:32
Round 3 - 5:12
Round 4 - 4:52
Round 5 - 4:28

BHBHBHBHBHBHBHBHBHBHBHBHBHBH

Made up Barbara today:
kipping pullups; first 3 rounds unbroken:)
pushups on toes; very broken
unanchored abmat situps
squats to dynamax
1. 3:18
2. 3:38
3. 3:44
4. 4:22
5. 3:55 Took a while to feel "ok" afterwards

Rob, sickkkk work bro!

Can't wait to see your next vid.

30/f/115

made up yesterdays core blaster

9:36

Got my CrossFit make up work today, missed several days due to travel and associated preps, then hunting yesterday. But today - 5 miles in snowshoes up and down two large hills chasing elk, at roughly 6000 MSL. I would have predicted that it would feel worse than it did - but I suppose by now my body is adapted to hypoxia! Awesome day to be outside in the stunning, Utah views.

My Mom got a WII for christmas. It can be a demanding game but it's all in the hands, no hips required, and I wonder if it will build a generation with even less ability to integrate their body for movement.

Paul

#189 Sailor Erin -

My buddy and I talked with our on base gym director and she said that her budget was on freeze right now but she was looking into getting some bumper plates and possibly some ply-boxes but other than that she really didn't see any rings or ropes coming into the gym because the majority of the users wouldn't use the equipment. Also, she stated that most of the navy sees any lift where you can not have a spotter to be unsafe by nature and thus is not allowed on the premise. After talking to her for about an hour or so and bringing in some of Coach's statements and Mr. Rippetoe's she said that she was going to look a little more into the Olympic lifts and the safety of CrossFit.

Great to see that you are trying to get others in the Navy involved. What ship are you on?

I'm not sure what to say about that video. At first, I had to pick up my jaw in awe. Then I got so discouraged that I'd never see the likes of that effort. Finally I went to the home page and saw Rod doing his "rope trick" and realized where Popeye got those forearms. Stunned. Speechless.

Chimbo- I'm on a precom, LHD8. We're set to take control of the ship in a couple months and then around summer time we'll sail around South America to come back up to San Diego. I figure since we have basically no real budget except what's in the plans already that I highly doubt I'll get any CF equipment in. I don't really know who to ask though. My chief is in charge of FEP, that's all I know. I told him about CF and he actually was interested in integrating it into our FEP program, so maybe if I get him behind my back we could get some minimal stuff. When I went on deployment with the Reagan it was nice because they had like 4 or 5 pullup bars set up in the hangar bay, courtesy of airframes I think. Anyway, I need to take a look at our hangar bay to see if we'll have the same capabilities. Also on the Reagan I think it was EOD who brought on their own CF equipment. I saw people messing around with kettlebells and plyo boxes... I just need a place to stash everything, they had a giant.. trailer? I don't know what to call that.

Anyway... Today we did
50 pullups (i did jumping pus)
50 jumping squats
50 burpees (no pushups... i found that an odd movement)
50 V ups
50 k2e (i did knee raises cuz I suck)
50 lunges
50 pushups
800m run

no clue for time wise... i was the last, but some people cheated and some people quit i guess. I don't know.. I feel if you cheat you're only cheating yourself. Never give in, Never surrender! That is Spartan law!

Grab the Kool Aid and GET SOME!

Erin and CHIMBO - I am stationed at Pt Mugu and the gym manager there told me they won't get bumper plates because the athletic director "doesn't like power lifting" because it causes injuries. Of course he wasn't available to talk to because he was out for a back injury. I joined a gym out in town that does have bumpers and haven't looked back.

Erin - Are you saying the surface community is more fitness oriented than the aviators? That surprises me.

sailor Erin....AU AU AU!!!!!!!! you are great girl

WOD:

5 Rounds:
10 Front Squats
15 Sledge Hammer Slams ea. side
10 Pull-ups

Ryan 12:47
Sam 18:13
Laura 21:10
Vanessa 18:37
Eric 20:34
Cristina 16:15
Anayelli 17:12
Jonathan 23:56

Crossfit and Fearless:

Atomic Sit-up 5, 10, 15, 20
KB Swing 10, 20, 5, 15
Pull-up 15, 5, 20, 10
Deep KB Squat 20, 15, 10, 5

Mimi: 11:25
Michael: 11:55
Austin: 10:50
Jennifer: 10:47
Ben: 12:50

The countdown begins for another round of WODs... It's like christmas eve every 4 days

Buy in
3 rounds
10 Turkish get ups
5 Sotts Press

Then:
One arm barbell press, 15 reps (each arm)
Chest to bar pull ups
Repeat at 12-9-6-3 reps adding weight each round

15 @ 45#
12 @ 65#
9 @ 75#
6 @ 85#
3 @ 90# (Left arm) 95# (Right arm)

Cash out
More HSPU

#130 love the encouragement!

#145 WOD BUDDY! I subbed burps with box jumps..shoulder improving but still biting a bit. Did a little interval stuff on the treadmill...running and me you know is like oil and water!

RE: Jennifer's nutrition comment from yesterday

as a physician, I agree with almost all you say and I applaud you for dedicating your career to the betterment and transparency of a very twisted diet/nutrition industry.

I do take exception to one thing: the comment that Splenda is sugar and we should stay away from it.

It's not sugar. In fact, the whole campaign that "splenda is made from sugar" is complete BS. In fact, its a synthetic organochloride made in a laboratory in Alabama; its not derived in any way from sugar. When metabolized it yields no calories, nor any insulin response. Thus, it is not really like sugar in any regard, except for its granular nature and sweet taste.

That being said (and in view of Pollan's text), avoiding splenda on the grounds that it is unnatural and potentially toxic is OK and logical. But telling people to avoid it because it is like sugar is wrong. In fact, given the amount of type 2 DM that I see, splenda should be kept close at hand. Thats my 2 cents.
---
30 sit ups
45# plate back bends (no back ext machine)

5 rounds

9:04

#211 Brendan

That may be true about the splenda not being sugar, I really have no idea.

But I do want to send a shot of thanks and support to Jennifer for ALL of the good info! She obviously knows what she is talking about she did take the time to share it with the community.

#199 nadia

way to smoke it! rock on shero!

Paul,

Good to hear from you brother.

Go kill something for me.

JPW- I'm not saying aviators aren't in shape. I guess I should go as far as to say I'm in AIMD and I'm not trying to downtalk anyone... but I don't know many people in my department who PT regularly. You get your few body builders and my LPO runs like 5 miles a day, but none of them want to branch out to CF, as much as I've tried. Maybe when the younger crowd starts to show up I can get a few to WOD with me.

S'more- Au, au, au yourself there buddy... you're always great and always a pleasure!

Make up 20 30 40 50 5 rounds
pull ups push ups sit ups squats
36 min

JPW - What squadron are you attached with?

Erin - Have you seen your Chief's "running" the PRT with their coffee and cigs?

Navy PT standards are WAY out dated. The privatization (sp) of the fitness centers is ridiculous (sp)

I am getting under way for a few days on thursday, no real weights to lift with, looking for some good body weight work outs. Have access to C2s and treadmills, pull up bars, and mats. Any help would greatly be appreciated.

sorry for the poor spelling.

Is that Apollo gear I see (KB and bumper plates)? If you are in the So Cal area, Apollo is one of the best places to go for KB's and bumpers. My friends just set up a box in their garage and got some good deals from Apollo. They also sell rings for $50 a set.

I did this WOD:
3 Power Cleans 135lb
6 Push Ups
9 Squats

5 rounds...4 sets of this in each round, 1 minute rest in between each round...20:34 including the 4 minutes of rest

I thought my abs would be killing me today, it's my hip flexors. I made sure my legs were straight on the GHD.

I'm not sold on these things yet.

Not a rest day for me, did
AMRAP 20 min - Using 55# KB
5 KB swing each hand
10 Double Unders (rope broke in cold - switched to 40 single unders after round 2)
5 C+J each side
10 Lateral hops 12" box
5 Snatch each side
10 Box Jumps 35"
did 5 rds with 24 seconds to spare.

Rob kicked ass. I'd be happy to perform that workout with 50% of those weights.

As for the Wii... I have done 24 rounds in Cindy, but an hour of Wii boxing still managed to make me a bit sore in the biceps tendons. It's all of the high-speed eccentric loading at end-range. The angles and volume differ significantly even if the loading isn't in the same neighborhood as the functional stuff that we do. An hour of shadow boxing would likely do the same thing and provide a better all-around workout, but it wouldn't necessarily be as much fun.

Better than nothing, but not as good as getting out and doing something for real.

Caught up with Barbara.

All sets with assisted pull-ups (10). The sit-ups started to kick my butt, but I nailed the push-ups and squats.

Rd 1: 4:25 (10, 30, 40, 50)
Rd 2: 4:32 (10, 30, 40, 50)
Rd 3: 5:40 (10, 30, 40, 50)
Rd 4: 4:29 (10, 20, 30, 40)
Rd 5: 5:29 (10, 20, 30, 50)

I found out this is not my first time doing this WOD. Last time (3 months ago) I hurt by upper back with a reoccurring pinched nerve doing 160#. Took it a little easy today on these.

I am now seeing a chiropractor on a regular schedule and everything feels fine.

95
115
125
135
140
145
155

Next time I should be able to hit 175# no problem.

o.m.g.! what a brute, i bet he was born that strong... bet his bench is heavy too ! i still can`t believe what i was watching, and he isn`t mega huge in size like those really big/tall power lifters ( worlds strongest man competition dudes )...

13:39

I think all exercise is better than being sedentary, but I have a few thoughts.

First, I think the case is strong that obesity is overwhelmingly diet related. Changing nothing else, performing no exercise, almost everyone could remain slim on the Zone, South Beach, Atkins, Protein Power Plan, Paleo Diet, Intermittent Fasting or any of the other carb conscious programs.

Second, my main objection to this sort of thing is simply that there is a qualitative difference between looking at a screen and interacting with what are--for all intents and purposes--robots ,mechanical things, and actual physical things. There is something deadening, to me, about spending too much time in front of a TV, computer, and Game screen. There is just something about it--especially if you are a passive consumer--that disrupts deep feelings, and peace of mind. Wiifit just seems to me another form of making love to an appliance.

Still, I hear it's fun when you are competing with someone. My kids want one. I haven't made up my mind. Hell, I just got and figured out my iPod a month ago.

I am on the computer constantly. Probably too much. But it is always an outbound energy. I am pushing out into the world, and in the process working to bring to life new things in myself, and am very often successful.

There just seems to be something mind numbing about this sort of thing. Maybe I am judging something I just don't understand.

Take this jumbled mess for what it's worth.

This dude is crazy strong. Thk you for that beautiful display of athleticism.

My grandmother did it in 10:51!!

Hybrid atheletes one word "Animal" WOW!

Swam for 1 hour at various intervals and different strokes.

Cool!

Great post! Just wanted to let you know you have a new subscriber- me!

Here's a workout my buddy came up with.

5 different movements,

-Summo deadlif high pull 95 lbs. for 1 min then,
}run 400 meters
{1 min break
-Thrusters 95 lbs. for 1 min then,
}run 400 meters
{1min break
-Hang cleans 95 lbs. for 1 min then,
}run 400 meters
{1min break
-Over head squats 75 or 95 lbs. for 1 min then,
}run 400 meters
{1min break
-Deadlift "body weight" mine is 185 lbs. for 1 min then,
}run 400 meters
{1min break

1 min rnds each movement. No break during transition to the 400 meter run.

Yesterday I finished it in 31 minutes & 16 seconds. Also,, we do the run down to the end of his street which has a steep hill the last half of that distance. So coming back the first half is up hill, maybe 100 ft. gain in elevation.

For anyone who feels you don't need the the minute break should try this workout to see for themselves. "It will smoke you!"

Dream as you'll live forever,
Live as you'll die today,

' James Dean